Netflix and Guilt? How to Stop Revenge Bedtime Procrastination Now
It’s 10 p.m. on a Wednesday, and you’re telling yourself, “Well, maybe just one more show.” That “one show” somehow turns into a whole season, and now it’s 1 a.m. Your eyes are burning, and honestly, you have the thought of regretting this in the morning. This isn’t just any ordinary phenomenon—it may be Revenge Bedtime Procrastination (RBP). I hate to break it to you, but you’ve probably fallen victim to it. Ever find yourself doom-scrolling on your phone or staying up playing games even though you’ve got work early the next day? Yep, that’s RBP.
What Is Revenge Bedtime Procrastination?
RBP is when someone consciously stays up late at the expense of their sleep to reclaim personal time or do things they didn’t get to during the day. What some don’t realize is that RBP is a form of self-regulation—it’s not “laziness.” It’s about gaining control over your time after a day that felt chaotic or overstimulating. The night feels quiet and comforting, so of course you would want to engage in something soothing. You’ve heard the saying, “There’s not enough time in the day”? RBP is your brain trying to steal some of the time back.
How Can RBP Impact Executive Functioning?
This might date me, but remember the show Hannah Montana?
Before the scene changed, it would cue her vocals to let the audience know that a shift in scenery was coming. Well, for individuals who struggle with executive functioning skills, there’s no cue. Transitioning from being on “go-go-go” to “rest” can be challenging. This challenge can lead to time blindness and difficulty with task-switching.
The ADHD brain craves stimulation throughout the day. It’s not just about attention—it’s about seeking dopamine, and ADHD brains typically don’t produce enough dopamine. After a day in survival mode, your body seeks dopamine. And that’s when RBP takes action.
Here are signs your executive functioning might be low:
It’s harder to notice when you’re low on energy.
Transitioning between tasks becomes difficult.
You have trouble stopping tasks that feel good temporarily but hurt long-term.
It’s difficult to regulate your stress levels or emotions.
Executive functioning includes initiating tasks, adaptation to changes, managing daily responsibilities, problem-solving, time management, and decision-making. When these skills are impaired, it can be challenging to stay organized, follow through, manage time, control impulses, or regulate emotions.
The frontal lobe of the brain—the decision-making hub—is inhibited when executive functioning struggles. So, after an unexpectedly hectic day, transitioning to rest feels impossible. With time blindness, you’re playing catch-up while adjusting to change. By the time you get home, your nervous system tries to regulate itself by engaging in dopamine-seeking activities like:
Doom-scrolling social media (TikTok, Instagram, Threads, X, Facebook, etc.).
Binge-watching shows.
Online shopping.
Gaming.
Swiping on dating apps.
Reading or listening to music.
If you catch yourself saying, “I’m going to be upset in the morning, BUT just one more…”—you’ve been caught in the cycle of RBP.
How to fix revenge bedtime procrastination?
First, understand your “why”—whether it’s for comfort, control, escape, peace, or autonomy. Then, try to build a routine that supports what you need. There’s nothing wrong with enjoying things before bed—just be mindful of how long you dedicate your time to leisure activities.
Here are some tips to help with rest and tips for career growth that RBP can negatively impact:
1. Set an alarm for time to wind down: Try setting a timer for 45–60 minutes for leisure. Once the alarm goes off, transition to your next step (like changing into pajamas or washing your face).
2. Schedule “me time” earlier in the day: Use 15-minute spurts to journal, draw, play games, scroll mindfully, rest, or engage in a fun activity. This reduces the urge to “make up” for lost time at night.
3. 10-minute reset: Lay down for 10 minutes without distractions to help your body prepare for sleep.
4. Reframe your mindset: Instead of fixating on unfinished tasks, celebrate what you did accomplish. Progress, not perfection, matters.
When to Seek Help
If RBP disrupts your work, relationships, or mental health, consider reaching out to a multicultural counseling center or connecting with DC therapists who specialize in therapy for young adults. For those juggling career demands, career counseling in DC or online career counseling programs can provide tailored strategies for time management and burnout prevention.
Executive function coaches are also invaluable for building skills like task-switching and emotional regulation. And if ADHD symptoms (like dopamine-seeking behaviors) fuel your RBP, explore ADHD symptoms and treatment options, including teletherapy for flexible support. The Sterling Group’s licensed ADHD therapists in DC will tailor sessions to your needs to help you regain a sense of control of your life.
Final Thoughts
RBP happens to the best of us. Give yourself grace and stay open to adjustments. Some nights, you’ll cave to the newest Black Mirror episode—and that’s okay! Just commit to one episode, alright? Remember, rest isn’t the enemy—it’s the foundation for your tomorrow.
Need personalized support?
Explore therapy for ADHD near me or teletherapy for convenience.
Connect with multicultural therapists to address cultural or identity-related stressors.
Invest in career counseling for young adults to align your goals with sustainable habits.
By integrating small changes—and maybe a little help from an executive function coach—you can reclaim your nights and your mornings.
About the Author:
Leela is a licensed graduate social worker in both Maryland and DC. She works primarily with individuals navigating through the 20’s and 30’s era. She brings in a holistic and person-center focused approach in her practice— recognizing that challenges an individual faces don't only affect one part of their life but all aspects. All she strives for is for her clients to live their best life and be the best version of themselves. Healing is a lifetime commitment and she makes an effort to meet her clients where they are and empower them to be their best selves.
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